Sunday, November 24, 2013

11/21/13 - AM Row Intervals + PM Swim

Row 1K easy
Row 500 m in 1:38
rest walk 3:00 x 3
rest 5 min
Row 500 m in 1:39
rest walk 2:45 x 4
rest 5 min
Row 500 m in 1:40
rest walk 2:30 x 5
walk 1 mile cooldown
Done. All a bit under pace. Felt really good.
A little more tired than usual as I do this on Wednesday
mornings. But glad I was able to make it up. 
I'm plan to skip the RTW and swim in the evening. 
swim 100 m IM warm up
kick 100m
pull 100m
1 effort – max swim with no breaths, record distance.
(prefer with someone there)
25 m free @ 90%
rest 30 sec
x 25
swim 200m cool down
Hit 25m no breath. First time ever doing it and it was
actually really easy. I couldn't turn and keep moving so
I just did a few more 25m.
Everything was good. 25's felt strong.
200m cool down was great.

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